How To Run A Faster 5k
ฝัง
- เผยแพร่เมื่อ 15 มิ.ย. 2024
- What does it take to run a 13:20 5k? One Olympian we happen to know - our very own Andy - achieved this blisteringly quick time at his peak, and now shares one of the workouts that helped him to achieve it.
Want in on the secret? Watch this video now for some major training inspiration!
↓↓ Are you training for a 5k race? Will you give this workout a go? Let us know in the comments! ↓↓
What’s in this video?
00:00:00 - Introduction to an Elite Level 5K Training Program
00:00:50 - Interval Workout for 5K Training
00:01:42 - Warm-up and Start of Intervals
00:02:26 - Setting the Pace and Consistency in Workouts
00:03:06 - 60 Seconds Recovery
00:04:42 - Fluctuating Paces in Training for a 5K
00:05:20 - Taking the Pressure Off in a Race
00:06:11 - Higher intensity training for a faster 5K
00:06:55 - My First 5k Race in Over Seven Years
MUSIC licensed by Artlist and Epidemic Sound:
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I owe my running journey to this channel. I’m from India I hope one day to be in one of your group sessions. Thanks for the content. Keep up the good work ❤ from 🇮🇳
That means so much to us to hear. We hope we get to run with you some day and share some miles with you. It’s comments like this that keep us working hard so thank you ☺️
Love Andys content, as a competitive runner I appreciate the training he shows. Also he's way more modest than a lot of the running influencers out there and he was a great athlete. Not sure if people realise how good he was.
Well said, I do think Andy is very modest and plays his ability down. He's a fantastic runner!
Andy basically had the best career of any "running influencer" if we call him that.
Unless we're going for people like Wightman who put out the occasional video but are still pros and that first and foremost.
I did this workout once a week for four weeks and improved my 5k time from 19:26 to 18:39 👌
Nice! How did you complete the week? :)
What pace did you aim for, for each rep? I’ve got no idea what my 1500m pace would be.
@@alessiopricoco4423
M - 5x6min Threshold
T - Easy 4 miles
W - 10x3min Threshold
Th- Easy 4 miles
F - Andy's workout
Sa & Su- Off
your 1500m pace should be around 20-30 seconds per km faster then your 5k pace for example if your 5k pace is 4.00/km your 1500 will be 3.30/3.40 per km @@csalis
Very nice 👏💪
I do think this is one of those sessions that get easier the faster you are. (Note, I didn't say _easy_, I said easier)
because if your 5k pace is 3 min/km then you are at your red line for 3 minutes, before going to rest. Someone whose 5k time is 30 minutes will spend literally twice as long at their red line.
You run the same distance, but one runner is getting 3 minutes of high intensity work per rep, and the other 6 minutes of high intensity work per rep. These two runners are going to come out of the session having run the same distance, but one has literally twice as many minutes of intensity in the session than the other. Ergo, faster runner, easier session.
There is certainly a difference, but remember that for an elite runner, 5k pace is nearer to VO2 max pace, while for a slower runner it is nearer to threshold pace. So all the elite runner's intervals may be shorter, but they are also more intense even after allowing for the runner being faster.
Maybe better to use time instead of distance - so run the 5k pace reps for 3 mins and then the 1500m pace reps for 60-70 secs.
@@antonyjarvis9227 I was also thinking the same thing. Will try it
That's true but the slower runner will also take longer to run the 5k race, so the elite runner and the average person are spending proportionate amounts of time training for their race.
What I was taught is economy at speed… feeling comfortable with a faster pace 1500m for 800m 1200m etc. when you finally slow down to a 5k or 1/2 marathon pace it feels really easy. We need really hard workouts once a week or we will never find our full potential. Thanks Andy 13:20 is World Class.
As someone who's aiming for a sub 16:30 5k, this is such a valuable insight. Thanks Andy!
EDIT:
OK, so I've tried this workout today. I tried to be realistic about my pace so I set it to 3:20 for 1k reps and 75 seconds for 400s. I started the session with a 2k warm-up and finished it with a 2k cool-down.
Here are my splits: (1k) 3:21, 3:16, 3:15, 3:19 / (400m) 1:12, 1:14, 1:17, 1:14
Well, this one's a tough one...But also a very good one and I can definitely see how anyone can benefit from it. It's those 400s that are the hardest, because as Andy pointed out, 60s recovery passes by in a blink of an eye when you have just finished a quick 1k. That's why this workout is equally beneficial, both physically and mentally.
You've really put alot of effort into bragging at strangers on the internet. Nobody cares about your splits bro.
Great content Andy, thank you! Looking forward to this workout!
Nice, will try it out. And your times are still fantastic! Legend, Andy.
Love these videos with focus on speed. Beginner training for a marathon videos are also fun, but these videos with Andy or Mo with focus on speed is pure gold for the rest of us!
This reminds me of another session we used to run that we called 2s and 1s, it was 8 sets of 2 min hard, 60 sec recovery and then 1 minute harder usually with 2-3 minutes jog recovery between sets. This along with hill sprints were great foundations for good performances that I totally took for granted as a teenager. Hope more people try these kinds of sessions out :). Cheers again for the content Andy, keep on trucking!
Looking forward to giving this workout a go. Thanks Andy 👍
Probably the best video I’ve seen on the channel 👌👌
Yes, more of this middle/shorter long distance stuff with Andy please. Really like him talking about his professional career and the training.
I'm a few weeks out from a 10k, but then I'll be doing a 5k at my local new years run where I'm hoping I'll get a decent PB. Sub 20 will be way out the question but a 21 or 22 would be nice. (current PB 24:09)
Will definitely do The Andy at least once. Would you recommend doing closer or further from a peak week?
Awesome, thanks! "The Andy" is now entered in my watch, ready to go as I train for a 5K.
Im excited to give this a go as the pain may block out my chronic knee pain, find running faster causes a bit less pain, in the knee that is !!!
Running my first 5km race on Sunday. Gonna do this interval tomorrow in my last train before the race. Been a long time runner, (with my dogs) but only recently decided to run for races. Havenb't trained at this intensity for a few years since fighting Muay Thai. Feels good. Looking forward to running with a whole bunch of people who are lightyears faster than me
Love these sorts of workouts in my training programmes. Brutal but essential and do help me improve. Currently training for a 10k next month then onto Manchester marathon next April
Great vid, Andy. Looking forward to trying this session
Thanks Andy, will definitely give this a go.
Looks like a great session. Will definitely add it into my training coming up to my goal race.
More worksouts like these to improve 1500 m and 5 k ! Please. ❤
Loving the content of inside of elite runner workouts 👍
Thanks Andy, really great advice in there
Thank you, sir. I will try these.
Oh yes im 36, quite newbie in running. my old me is not a person who involve in sports especially running, i hate it back then haha. quite sedentary lifestyle as a gamers since milenium Y2K era. has been stop smoking since 2018. after then start slow jog and trekking. Now i about to have 5K time trial with Saucony Run Club here in Malaysia this coming end of November. and they are about to give a pair of shoes of your choice. Now im about to try this method to improve my 5K. thanks for sharing
Will give this workout a try. Looks fun and challenging.
Love this, will give the session a try next time I'm pushing for a 5k PB 👍
Awesome! But worth considering whether to plan these sessions by time or by distance.
For example: an elite runner is basically doing 4x 2'45 (1'), 1' (3'), a total of roughly 11min @5k pace and 4min @1500 pace. That's a great session. But a 25min 5k runner is going to do more like 4x 5' (1') 90' (3'), a total of 20min @5k pace and 6min @1500 pace. As Andy says, running at our red line feels the same no matter what standard you're at, so the amateur is doing a heavier session than the elite runner there. I learned this the hard way: I once lifted a Jack Daniels plan for me which included a threshold session of 8x1mile. For an elite, that's about 40min at 1hr race pace - brutal but doable. For me, it's more like 55min which meant I was practically racing for a training session, and wondering why I was so annihilated. I'd have been better off doing eg 8x5min so that I was replicating the total time at that intensity level, rather than the distance.
Would it be wiser to do this session as, maybe, 4x 3' (1') 1' (3')?
Completely agree. Time x intensity makes a lot more sense than distance x intensity
Came to the comments to say just this. The structure of Andy's work out is a chunk at target 5k pace, a short (not full) recovery and a short blast faster than target pace, and then a full recovery (all repeated x4). For the elite the blast is equal duration as the short recovery, for an average running using distance=400m it become 150% or double which makes no sense, as they obviously can commit to the faster pace in the same way that the elite can on equal effort time and recovery time.
The long interval is basically vo2max, which in fairness I'd usually recommend for 3-5min. So Andy's long interval is at the short end, and the 25min amateur doing a 5min kilometre is *just* within that range, so the 1000m distance works up to that level, but I'd recommend a 30min 5k runner does no more than 500-600m. However, that leaves the total volume - Andy's doing 11min vo2max which is fairly light (I'd do 12-24min at that intensity depending on the client or session) but then there are those four short reps... I'd usually do no more than 10-12min total anaerobic for a whole session. So even at peak training I'd want to keep this kind of session to a total of about 12min vo2max and 5min anaerobic, which fits neatly with the 4x(3'+1') session I suggested above. 3x(4'+90") could work too.
Thanks Andy. I’m looking forward to incorporating “The Andy” in to my training.
Love the sound of that i am going to give it a go
Just added "The Andy" workout on my Apple watch. Looking forward to giving this a go!
I have my last 5k race of the year next month, I’m coming in the back of MCR Half so I need to find my 5k legs again. It was the same event where I did my first race so it will be cool to see a one year progress!
I'm currently working on trying to get a faster 5k. I'd love to get under 17mins. I just came out of a half marathon training block that went really well. I ran a PB for the half and have been feeling fit and fast. Literally just this morning, at my 200th parkrun, I ran 17:40 for the 5k, which is a PB for me. I intend on training specifically for the 5k for the next good while and will be using this workout for sure. Fingers crossed I can get a whole 41 secs off my time.
The Runna app gave me something similar within my HM training last week. It was called Broken miles - 1200 m @5k, 90 sec rest, followed by 400 m @ roughly 1500 m, 60 sec rest. It was brutal.
Awesome! Thanks Andy for giving this advice
13 minutes is awesome Andy you are a great runner I am aiming for sub 16 this season maybe 14 :55 one day ;) thanks for the inspiration
Sounds like a tough one. Excited to give it a try once I've recovered properly from my first HM last weekend. Cheers for the great videos!
How did you half marathon go? 🎉
@@runningchannel Better than expected! My calves were killing me about a week prior to the race. Stayed off my feet as much as possible and a lot of stretching / massage-gun sessions leading up. Happy I managed to squeeze out a 1:35:02 for my first race.
Even though I've watched plenty of your videos during the 12 weeks of training I still made a lot of rookie mistakes which I shouldn't have. Increasing mileage too fast, not running slow enough on easy runs etc. You live and learn, but in the future I'll try to not get carried away in the same way.
@@antonjamesolsson That's a really impressive time for a first half!
Do you guys have any plans to have Ben Is Running on the channel? I think a video with Ben and Andy training together could be great :)
Maybe one day! 🤞🏻🤞🏻
In for Leeds 10k this Sunday and then need to go for 20 mins for a 5k thank you for the video
Magness calls these "blend" workouts. Canova likes them. They've been around a long time - Dellinger used them at Oregon, typically with sets of 800/300/300/300. In the 70's, we used to do 550 at 3k race pace/110j/110 sprint/550 jog.
I already did something very similar to this, and I loved it. 800m at goal 5k pace, 200m jog, 400m faster than 5k goal pace, 200m jog...repeat.
Nice like the work out 🤙🏾
Just catching up on the TH-cam videos I want to see.
I am currently following the Garmin 5k training plan, to see if it is any good. About to start week 4 of….??? 11 or 12 😆 sticking to the plan religiously, but ‘The Andy’ looks like a great workout 👍
Thank you.
Great content!
I'm 45 and trying for a sub 22 minute 5k soon, and hopefully sub 21 next year. These training runs are exactly what I need to be doing!
ooh I'm right there with you James! 45 with 22:21 5k PB ... bring on 2024 :)
@sbm1978 Good luck :) I got a 21:34 recently, so really happy to get the sub 22! Not long ago I was at 23 minutes, so all this training has helped a lot!
I managed my first sub 20 minute 5K a few days ago. Been a goal of mine for most of the year. It's videos like these that got me to it so thank you!
Nice routine Andy, I gave it a go tonight and really enjoyed it.
Psychologically it’s an interesting one, a Km is a fair distance to run at effort but if you think you’ve then got a bit of a rest followed by only 400m before another 3 min rest then it doesn’t seem so bad.
No idea what my 1,500 pace is so I knocked 10 seconds off my target 5k pace.
So 3:50 a Km down to 3:40. Just about managed it. Just. 🥵
Obviously anyone can do the same at their own paces. It’s all relative isn’t it. 😊
Love these. We did many variations like 1200/300 or 800/200 or 1600/400
Interesting! The recoveries sort of keep this as 4 intervals, just intervals that include a small break followed by a harder effort. I've done 1k/200 combinations, but the recovery structure was different. Definitely will give this one a go.
Definitely gonna give it a try "The Andy" for next 5K PB trial!
Will give it a try as I work towards a 24 min 5km
Damn im gonna try this. Seems like a great alternative to 400 splits to spice things up every once in a while.
Tried this workout this morning. As well as being 'king hard, it's also shown me that there's really not much difference between my 1500m pace and my 5k pace. The smallest difference between the paces for the 400m and 1km reps was only 8s (4:04/km vs 4:12/km); the greatest was 24s.
An interesting video, thanks. Just to clarify - the paces for the 5k and 1500m sections of the training - are these the best paces you can currently do? Or the target paces you'd like to achieve? Thanks again.
If your 5K/1500m paces are substantially slower it will be more volume at a lower intensity physiologically as the intervals will take longer to complete. It will still be specific to the 5K as the intervals are based on distance. I wonder if physiologically it would make sense to do intervals based on time anyway? Lets say 3minutes intervals followed by 60s intervals. It would be less specific to your current demands for a 5K, but work your energy systems more similarly to how it would work for Andy in his 13:20 shape.
That looks like a spicy workout, I want to try it 👍
Going for 18:30 5k in April definitely will try this out
I always look for some advice on this channel. No regrets
I've entered "The Andy" into my training program for next Thursday. Will hopefully edit this comment with how it goes
EDIT:
Optimistically (stupidly) aimed for 3:38 for 1k and 79s for 400m.
Managed 3:39, 3:36, 3:44, 3:44 and 80, 83, 79, 81. Overall pretty pleased, it's a very difficult but hopefully rewarding session. Interested to see how my 5k race goes next week.
Update on your 5k race?
GREAT INFO AND EXPLANATIONS OF WHY CERTAIN THINGS ARE DONE, SO THANK YOU FOR THAT. I AM AIMING FOR SUB 20 5K. I MANAGED 20.05 YESTERDAY. HOWEVER, I WAS ALL OUT AND IM NOT SURE THERE IS MUCH, IF ANY IMPROVEMENT TO SQUEEZE OUT OF THE TANK. PRETTY MUCH IMMEDIATELY AFTER THE RUN I WAS LEFT WITH PRETTY HARSH STOMACH CRAMPS AND PINS AND NEEDLES ON MY FACE. BIT WEIRD. ANYBODY ELSE AFFECTED LIKE THIS AFTER A HARD (FOR ME) RUN?
Im aiming for a fast mile, and hoping for a better 5k PB as a bonus, so this is great. Thanks.
Whats your mile time
Currently trying to get my 1.5 mile time under 10 minutes. This is going into my weekly training
Great advice re: the fourth taking care of itself. Just survive the penultimate interval.
Do you know what he means by 5k pace and 1500m pace? Sorry a little confused
I just tried this this morning.😩😩 Quite possibly the hardest interval session I've ever run. Hopefully it will get a bit easier if i keep trying it.
It will! Good job.
I'll be happy to use these tips to run 2.5 k in 13:20.. that's already great
As a relative beginner, distinguishing between my 5K pace and 1500m pace is too difficult. So I'm sticking to intervals at 5K pace for now and will start mixing it up once I've identified my red line better.
Jebus, sounds brutal 😮
Your recovery pace seems faster than my 5k pace ._.
Iv been given a place in the AJ bell 10k manchester run i got the ballot im super excited. Atm im running a 5k at 39mins but i need to speed that up as i want to run my 10k in 1hr which means i beed to run a 6 to do that im currently running my 5k at a 7.38 per k m and its slow. So ill trying to get better at my 5k and my 10k will follow
Me: "That doesn't sound so bad."
Andy: "You do all that FOUR times."
Me: 😵
Love it, can you or have you got a video showing how to create this on a Garmin ? I can only work out how to do alerts for one set distance like 400m
Create a workout in Garmin Connect. Go to training and planning, create workout, pick running.
There you can set up all sorts of intervals, based off distance, time, heart rate, any combination with warmups, cooldowns, sets, all sorts.
Yeah, this summer was supposed to be the summer I bring my PB close to 21 minutes. Despite following training plans I failed miserably.
Great video. But how useful is this workout if you’re doing it once or twice a season?
My focus currently is on the 50k and 100k, but I want to keep my 5k base fitness in shape as I don't think the fast twitch muscles get much attention from the 3-5hr long runs and mostly zone 2 training on my regular runs.
I'm currently recovering from my second round of Covid, but I will give that session a go, even though I might need a little longer recovery in between and am nowhere near your paces, but it sounds fun. My training goal right now is just building my endurance and speed over basically every distance and get aerobically and anaerobically faster. So every workout is good for me :D
Definition of over sharing
Very british and modest haha. You were a beastt!
How to set up your watch for intervals. I use Garmin watch for running.
"a few km for warmup". damn, that's my workout done already
Would it be possible to show the pace in minutes per miles as well? I remember in older Videos you showed both, m/km and mm. Almost everyone I know uses mm.
interested to know roughly how far out from your 5km race would you do this workout to get the benefit from it. 7/10 or 14days out from the race ?
Question - would that 5K pace be my _current_ 5K pace, or the pace I am aiming for which I'm slightly over at the moment. Thanks for the videos and love the podcast.
Current
Andy always reminds me of Christopher Eccelston who played Doctor Who.
Hahaha we can see it!!
Sounds brutal but interesting!!!
Hard session! I completed it at 3:20/km for the 1k and 73 for the 400m. 3 min were ok after the first repeat but passed really fast fir the third and fourth.. 😂😂
If you went back into full training at the age you are now how fast could you go ?
Go on do it 😊
What do you think MAF running method? Its been 3 months on it but still can’t run under my MAF HR. What do you recommend to build a good Aerobic base?
"I'm not in that shape anymore" = I'm old mate 😊
😂😂😂
I'm curious about the jog rest period. Sometimes we do 1' on 1' off or similar. Perhaps 5x2km with 3' recovery. Is there anything wrong with taking for example 5' recovery? I'm trying to understand if a longer recovery time is detrimental. I think I'm confused about lactate tolerance training. Anyone know more?
I wish people would use Freedom Units, I get the track and field terminology but Freedom Units are easier for me to understand
Id like to think ive got atleast a sub 20 min 5k yet to add training for running in my week just usually do zone 2/3 runs and longer runs
Trainer I need running shoes and I do not have the means to change my old shoes
"Quick disclaimer, I'm not in 13:20 shape..."
Me: "I am in 13:20 shape... the shape of me sitting on a bicycle."
What would the 10k version be like?
If I'm trying to train for a faster 5k, say (23min -> 22min) should I be running these intervals at:
A) My last 5k time trial pace (within the last month or two)
B) My goal pace
C) What I think is realistic for my next 5k time trial, so something a bit faster than A above.
I've never been completely clear on how to adjust my effort levels as my 5k race times improve.
Percentage wise, how much quicker than 5k target pace should the 1500m pace be?
Personally I've hit both PBs this year and I was 7.5% slower over the 5k, and both performances were similar standard.
13:20 holy shhhhhhh
Out of curiosity why would you only do this workout twice a season instead of like, twice a month?
How would this work for a 10K PB? How would you set up the intervals?
Was just thinking this myself was thinking 1k 10k goal pace and the 400s at 5k goal pace x8 rests the same
Victoria park, London
I’m pretty sure I met Jesus on my fastest 5K last week- 25 minutes and 1 second.
Is it just me or is my 5k pace possibly slower than Andy's break pace? If I have a break from my 5k pace then I have to walk. I don't think it is possible to run slower than I do now.
Why dont you put some effort in and stop crying